Weekly Workout: Weight Vest Leg Day

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Stew Smith

Mixing in a weight vest or ruck of 30-40lbs while doing calisthenics can quickly turn easy leg PT into a very challenging workout. Simply walking up and down stairs will become an event. Topping off a weight-vest cycle with a normal leg-day weight-lifting routine and a swim with fins or a ruck can prepare your legs for the rigors of your tactical profession.

Warm up with 5 minutes of cardio and leg stretching.

Squats

Run a 25m pyramid, 1-20:

1 squat – run 25m

2 squats – run 25m

3 squats – run 25m

Keep going non-stop to 20

This equals 210 squats; the workout just got real!
Afterwards: Walk up and down a flight of stairs 20 times with weight or vest and ruck. Every 5th flight of steps, do a shuttle run of 4 x 25m (you can take out the run and vest if you prefer to work on agility).